How to Naturally Boost Testosterone
Testosterone is a hormone produced primarily in the testicles, it plays an important role in male physical attractivemess and reproduction and is responsible for muscle mass, bone density, levels of red blood cells, sense of well-being and facial and body hair growth in men. Testosterone levels begin to decline after the age of 30. There are several natural ways to boost your testosterone levels. Here are some:
1. Reduce weight
Per research presented at the Endocrine Society’s 2012 meeting, it was found that losing extra pounds may help increase testosterone levels. If you are overweight there are many chances for your hormones to be dysfunctional, it’s the easiest way to increase your testosterone levels if you need to.
2. Adequate sleep
Lack of sleep can be a major reason for testosterone decline. Our bodies make all the needed testosterone when we are sleeping. If you are not getting enough sleep your body can’t produce enough testosterone. A study at the University of Chicago found that men who sleep for less than 5 hours every night for a week had lower levels of testosterone than those who had adequate sleep.
3. Morning Closeness
According to German scientists having an erection can significantly raise levels of testosterone. If you make love in the morning time it can help boost testosterone levels as it bumps your natural post-dawn testosterone surge.
4. Regular exercise
Involve compound weight lifting exercises that train many muscle groups and not just one or two. Exercises that involve squats, bench presses, or back rows can be beneficial for boosting your testosterone levels more than bicep curls or triceps pushdowns. Also there are some specific exercises that can boost your performance in bed.
5. Garlic
Boosting levels of testosterone is one of the many benefits of garlic. This is the easiest way to increase testosterone, adding garlic in your diet. You can sprinkle it on food or include garlic cloves while cooking. Garlic also reduces the risk of heart attack, lowers blood pressure and kills bacterial infections.
6. Sun Exposure
Vitamin D that we get from the sun is important for our body and helps increase testosterone levels. In can be difficult to spend time in the sun but it can increase levels of testosterone by 20%.
7. Avoid sugar
Intake of sugar causes a 25% decline in testosterone levels which lasts about 2 hours because sugar raises insulin. Alcohol does the same thing.
8. Reduce stress
When you have stress your body secretes high levels of the stress hormone cortisol. This hormone adversely affects testosterone levels. When you stay stress-free your body is able to make testosterone more efficiently. Stress can also affect other factors associated with your health.
9. Eat vegetables
Vegetables like broccoli, cauliflower, and cabbage are good for boosting testosterone levels. Cruciferous vegetables contain indoles that help remove estrogen from your body. These vegetables also help keep inflammation down.
10. Healthy Fats
Diets enriched with fat can help boost testosterone, like fish, nuts and olives. These foods contain D-aspartic acid that promotes production of testosterone. Coconut oil, avocado, sesame, almonds, and eggs also help to boost testosterone levels.
How to Naturally Boost Testosterone
By Divya Shree
Edited by Stephanie Dawson
Reviewed by Nima Shei MD
[Last Updated on June 2nd 2014]
